Saturday, April 9, 2016
C2 W1 D2
Bench Press TM: 288
5 x 115 WU
5 x 145 WU
5 x 175 WU
5 x 185
5 x 215
11 x 245
5 x 10 pushups
some planks
DB rows
10 x 40
10 x 60
10 x 60
10 x 60
8 x 60
Thanks to crappy weather the gym was as crowded as a Monday after New Years.
Monday, April 11, 2016
Dead Lifts TM: 283
115 x 5 WU
145 x 5 WU
175 x 5 WU
185 x 5
215 x 5
245 x12 +set
Front Squats
2 sets 8 x 95
2 sets 8 x 115
These are starting to get less awkward. Patience.
Hanging leg raises (knee raises) 28 total
6 40 yard hill sprints.
After DLs these were truly more like “driveway jogs”. I kept them under 8 seconds anyway.
Wednesday, April 13, 2016
C2 W1 D4
Elliptical time vampire something like 20 or 25 mins
Press TM: 166
65 x 5
85 x 5
105 x 5
115 x 5
125 x 5
145 x 13
Dips BW -40
Chins /various grips- w 100# assist -41
After an extended break to celebrate an anniversary with she-who-must-be-obeyed, I came back expecting either to be well rested, or suffering from leisure hangover.
Monday, April 18, 2016
C2 W2 D1
Squats TM:284
115 x 5 WU
140 x 5 WU
170 X 3 WU
200 x 3
230 x 3
255 x 8
Supersetted
Stiff Legged Deadlifts 3 sets of 8 x 185
Kettlebell Swings 3 x 15 x 30
30# Kettlebells are the heaviest my gym has. Either I need to do a bunch or buy my own bigger one.
Stat bike sprints (Precor bike)
10 for 15 sec
Tuesday, April 19, 2016
C2 W2 D2
Bench Press TM: 288
115 x 5 WU
145 x 5 WU
170 x 3 WU
200 x 3
230 x 3
260 x 8
Meh
Calculated a Rep PR to be 9. Gnawing at me now I didn’t get it.
Pushups 12, 14, 12, 12 (50)
DB Row (per side)
60 x 10
80 x 12
80 x 8
Pedaled a precor stat bike till I nodded off…
Thursday, April 21, 2016
Cycle 2 Week 2 Day 3
Agile 8 - in the privacy of my own home. The rollover to v-sits are too ugly for public consumption.
Deadlifts TM: 283
110 x 5 WU
140 x 5 WU
170 x 3 WU
200 x 3
230 x 3
255 x 10 Rep PR
Front Squats
115 x 8
135 x 8
135 x 8
155 x 6
Baby steps. These are getting better.
Hanging Leg Raises (bent, of course)
10, 10, 10, 10, 10 = 50
Hill sprint
40 yds on mild grade x 5
15 yds on steep grade x 5
Friday, April 22, 2016
Cycle 2 Week 2 Day 4
30 Minutes on Elliptical - Level 9 @ 130 strides per min
Press TM: 166
Bar x 10
65 x 5
85 x 5
100 x 5
115 x 3
135 x 3
150 x 11 Rep PR
Bar Dips
Body Weight 8,8,8,8
40# assist 5,5,4,4
Pullups Chinup
85# Assist
6,6,6,6,4,4,4,4
Had to wait for lady doing leg presses on Hammer Strength Assisted Chin/Dip apparatus. Seriously.
Worse than Squat Rack Curls.
…but then if I hadn’t needed assistance on the pullups that wouldn’t be an issue, would it?
Tuesday, April 26, 2016
BW: 269.2
Had to take an extra day off due to stomach ailment.
Cycle 2 Week 3 Day 1
Agile 8
Squats TM 284
115 x 5
145 x 5
185 x 5
215 x 5
245 x 3
270 x 6 New Rep PR
RDLs
155 x 10 (5 Sets)
4 x 10 Weighted sit ups 25#
Precor Bike
12 sprints @:15
with :45 recovery after each
Wednesday, April 27, 2016
Cycle 2 Week 3 Day 2
Agile 8
Box Jumps 2 x 5
Ball slams 10x with 14#er
Several more with a 20#er
The room rocked every time I dropped that heavier one. I expected an employee to come tell me to stop.
Bench Press TM 288
Bar x 20
115 x 5
145 x 5
170 x 5
215 x 5
245 x 3
275 x 7 New Rep PR
First working set felt awful. 245 went up easily, even with full pauses at the bottom
Last Set rocked. Even with a pause on the first rep.
Pushups
15, 15, 10, 10
DB Rows
10 x 60
12 x 85
10 x 85
20 minutes Elliptical 125 strides per min. Doggin’ it.
Friday, April 29, 2016
Cycle 2 Week 3 Day 3
Agile 8
While rolling my gluties on a ball, I was stretching back to finish the move when I felt my left oblique cramp up. Like writhing on the ground in pain type of cramp. Stole the ball from under my ass to press it out, but it felt vulnerable the rest of the workout.
Box Jumps 2 x 5
Dead Lifts
115 x 5
140 x 5
170 x 5
210 x 5
240 x 3
270 x 8 New Rep PR
Front Squats
Bar x 10
135 x 5
155 x 5
165 x 5
Hanging Bar Raises
1 x 8
That left oblique screamed back at me…
It said “Go home. Take a nap”
Saturday, April 30, 2016
Cycle 2 Week 3 Day 4
Agile 8
Box Jumps 2 x 5
OH Press TM 166
Bar x 10
65 x 5
85 x 5
100 x 5
125 x 5
140 x 3
160 x 9 New Rep PR
Battles ropes were out so I gave them a whirl. First 2 arm, then alternating, each time for :30.
That was fun, I’m gonna work that into the rotation somehow.
BW Dips
10, 10, 8, 6
Chinups w 85 assistance
6, 6, 6
Ran out of gas. Damn.
Deload Week
Nothing much to see here.
Monday, May 2, 2016
Defranco Agile 8
Box Jumps 3 x 5
Squats
115 x 5
135 x 5
155 x 5
SLDL
95 x 5
115 x 5
135 x 5
Weighted Situps 25#
5 x 10
Some bike sprints on Precor (6 for :20)
Incline walk (8.5inc at 3.1mph) 20 min for 1.05 mi
Tuesday, May 3, 2016
Agile 8
24 minutes Precor bike
Bench Press
135 x 5
155 x 5
185 x 5
Tested Incline Press for 1RM, as I am working this into Bench Press day in lieu of push ups next cycle. Worked up to 205 x 5.
115x5
135x5
155x4
185x2
205x5
DB Rows
10 x 60
12 x 85
Deload week drags on.
Wednesday, May 4, 2016
3.5 Mile stroll…just checking out what’s new around town.
Thursday, May 5, 2016
Cycle 2 Week 4 Day 3
BW: 261.9 - I can’t explain this at all.
Agile 8
Box Jumps 3 x 5
Deadlift
135 x 5
155 x 5
185 x 5
Front Squat
95 x 8
115 x 6
115 x 6
Hanging Leg Raises 3 x 10 (bent)
Hill Sprints
4 x 40 wuss slope
4 x 15 tuff slope
I may have found a new hill to run up…when the ponding basin isn’t filled w/ softball players.
And while my 2 workstations at work were tied up on autopilot, I pulled out the handy dandy calculator and figured out my new Calculated 1RMs based on the Wendler method: (Wt x Reps X .0333)+Wt
After 2 Cycles:
Squat- Calculated 1RM from 303 to 324
Bench- Tested 1RM 315 to Calculated 1RM 339
Deadlift- Calculated 1RM 300 to 342
Press- Tested 1RM 180 to Calculated 1RM 207
Friday, May 6, 2016
Cycle 2 Week 4 Day 4
Press
Bar x 20
65 x 5
85 x 5
100 x 5
Close Grip Bench Press
135 x 5
165 x 3
185 x 3
205 x 2
225 x 5
Dips 3 x8 BW
Chins BW 2
6,6,6,4 w 70# assistance
End of cycle 2
Monday, May 9, 2016
Cycle 3 Week 1 Day 1
Agile 8
Box Jumps 3 x 5
Squats TM 294
115 x 5 WU
145 x 5 WU
175 x 5 WU
190 x 5
220 x 5
250 x 9 New Rep PR
Stiff Legged Deadlift SST (TM 225)
115 x 10
135 x 10
155 x 10
Weighted sit-ups 25#
5 x 10
Precor stat bike sprints
12 15sec sprints with 45s to 1m recovery speed (took 13:15 to get 'em all in)
Tuesday, May 10, 2016
Cycle 3 Week 1 Day 2
Agile 8
Bench Press TM 293
warm ups
Bar x 20
115 x 5
145 x 5
175 x 3
work sets
190 x 5
220 x 5
250 x 11 New Rep PR
Assistance SST
Incline Press TM 205
95 x 5 wu
105 x 10
125 x 10
145 x 10
Kroc DB Rows
85 x 10
85 x 10
85 x 10
Thursday, May 12, 2016
Cycle 3 Week 1 Day 3
Poor Sleep + Lousy Diet = Sucky-ass workout
Agile 8
Box Jumps 3 x 5
Dead Lift TM 293
135 x 5 wu
155 x 5 wu
175 x 5 wu
190 x 5
220 x 5
245 x 12 New Rep PR
Took some vids of my last set. Alarmingly bad form. I don’t lock out at top. This needs fixin’.
SST- Front Squats TM 195
95 x 10
115 x 10
135 x 10
Hanging Leg Lifts (Bent knees, of course)
5 x 10
Saturday, May 14, 2016
Cycle 3 Week 1 Day 4
Ball Slams 3 x 5 w 20# soft ball
Press
Bar x 20
70 x 5 wu
85 x 5 wu
100 x 5 wu
110 x 5
130 x 5
145 x 14 new rep PR
SST -Close grip bench press
115 x 10
135 x 10
155 x 10
Pull/Chin Ups
with 70# assistance
8, 8, 6, 6
BW Dips
8, 7
these have suffered since adding CGBP to my assistance work
Monday, May 16, 2016
Cycle 3 Week 2 Day 1
Agile 8
Box Jumps 3 x 5
Squats
Bar x 10
115 x 5
145 x 5
175 x 5
205 x 3
235 x 3
265 x 7 New Rep PR
Stiff Legged Dead Lift
135 x 8
155 x 8
175 x 6
Weighted Sit Ups 35#
10 x 5
Precor Bike Sprints
10 X :15 sprints over 12 minutes
Wednesday, May 18, 2016
Cycle 3 Week 2 Day 2
14# Med Ball Slams/Toss 3 x 5
I think I pissed off in-house trainer using some oddball apparatus with dangling straps, pulleys and a solid-ass frame as a partner for chest throws.
Bench Press
Bar x 20
115 x 5
145 x 5
175 x 3
205 x 3
235 x 3
265 x 8
Couldn’t lock out rep #9 for a rep PR.
I felt a little tight tonight.
SST - Incline Press
95 x 5
125 x 8
145 x 8
165 x 6
I finally felt warmed-up on the 145# set.
DB rows
85 x 15 each
85 x 10 each
20 minutes on deadmill 8.5 incline 3.1 mph 20 minutes